Sunday, September 30, 2018
Wound up
Sun, 9/30-Went to Skillman Park for what I thought would be an 8-mile/60-min run. Instead, I wound up going 10.67 miles in 1:17:58. I made use of the new path to the park entrance, and I also changed direction after each loop.
Mile 1: 8:04
Mile 2: 7:37
Mile 3: 7:25
Miles 4-8: all around 7:16
Mile 9: 7:05
Mile 10: 6:53
Mile 11: 6:45 pace
Average mile pace for 10.67 miles...7:18.
Sat, 9/29-Went to Pingry at 7:00 for a workout of 3x1000 in 3K pace and 3x500 in a bit faster than 3K pace. 3K is typically about 20 seconds per mile faster than 5K pace. This means my 1000s should have been at about 5:25/5:30 pace. Rest period for the 1000s was a 200m walk/3:15; the rest for the 500s was a 100m walk back to the start/1:45.
1000s
effort 1: 3:25
effort 2: 3:24
effort 3: 3:16
500s
effort 1: 1:35
effort 2: 1:35
effort 3: 1:34
The 1000s really should have been in about 3:20 or better, and the 500s should have been in 1:30.
Fri, 9/28-took off
Mile 1: 8:04
Mile 2: 7:37
Mile 3: 7:25
Miles 4-8: all around 7:16
Mile 9: 7:05
Mile 10: 6:53
Mile 11: 6:45 pace
Average mile pace for 10.67 miles...7:18.
Sat, 9/29-Went to Pingry at 7:00 for a workout of 3x1000 in 3K pace and 3x500 in a bit faster than 3K pace. 3K is typically about 20 seconds per mile faster than 5K pace. This means my 1000s should have been at about 5:25/5:30 pace. Rest period for the 1000s was a 200m walk/3:15; the rest for the 500s was a 100m walk back to the start/1:45.
1000s
effort 1: 3:25
effort 2: 3:24
effort 3: 3:16
500s
effort 1: 1:35
effort 2: 1:35
effort 3: 1:34
The 1000s really should have been in about 3:20 or better, and the 500s should have been in 1:30.
Fri, 9/28-took off
Thursday, September 27, 2018
Faster pace today: I love my new Garmin watch!
Sept 27, 2018
Was supposed to do a 45-min run. Ran my 5.75M route from the Y. It wound up being 5.73M today. 41:03 (6:59/M pace). Started at 7:39, then 7:19, then 7:11, then 7:05, then 6:55, then under...finished at 6:45 pace. Faster pace today: I love my new Garmin watch. For the past few weeks, I have been happy with the accurate, reliable, consistent measurements....
Was supposed to do a 45-min run. Ran my 5.75M route from the Y. It wound up being 5.73M today. 41:03 (6:59/M pace). Started at 7:39, then 7:19, then 7:11, then 7:05, then 6:55, then under...finished at 6:45 pace. Faster pace today: I love my new Garmin watch. For the past few weeks, I have been happy with the accurate, reliable, consistent measurements....
Wednesday, September 26, 2018
Even splits
Wed, 9/25/18-
6:15AM: Ran 4.01M in 29:29. 7:21/mile pace
Tues, 9/24/18
6:15 AM: 3 x 1600 at Pingry with a 200m slow jog (2:00) between each effort.
5:53
5:56
5:52 (even splits)
6:15AM: Ran 4.01M in 29:29. 7:21/mile pace
Tues, 9/24/18
6:15 AM: 3 x 1600 at Pingry with a 200m slow jog (2:00) between each effort.
5:53
5:56
5:52 (even splits)
Monday, September 24, 2018
5K Masters Championships
Mon, 9/24/18-took day off. A bit tired from the drive to and from Buffalo.
Sun, 9/23/18-5K Masters Championships in Buffalo.
The race course was a double loop on a golf course. It turned out to be long at 3.21M. Several runners were talking about if, after looking at their watches following the race.
My thought was to try to run 3:40 per kilometer. I also thought I might run 6:00 at the mile and then increase my speed over miles 2 and 3. As it turns out, I hit mile 1 in 5:47, mile 2 in 6:01, and mile three in 6:11. I ran the final .21 in about 63 seconds. The 19:02 was disappointing, but it's something to work with. After all, it was 5:56 per mile over 3.21M.
Great time hanging out with my teammates. The drive up and back was made more bearable by Neill Clark, my co-pilot and roommate.
Sun, 9/23/18-5K Masters Championships in Buffalo.
The race course was a double loop on a golf course. It turned out to be long at 3.21M. Several runners were talking about if, after looking at their watches following the race.
My thought was to try to run 3:40 per kilometer. I also thought I might run 6:00 at the mile and then increase my speed over miles 2 and 3. As it turns out, I hit mile 1 in 5:47, mile 2 in 6:01, and mile three in 6:11. I ran the final .21 in about 63 seconds. The 19:02 was disappointing, but it's something to work with. After all, it was 5:56 per mile over 3.21M.
Great time hanging out with my teammates. The drive up and back was made more bearable by Neill Clark, my co-pilot and roommate.
Sunday, September 23, 2018
Tapering for Buffalo
Sat, 9/21-took off. En route to Buffalo.
Fri, 9/20-On tap was an easy 30-minute run at 6:10AM. Ran from the Y to CVS and back. Turned around at 2M mark....Total of 4.01M in 29:05. (7:15/mile pace)
Thurs, 9/19-took off (tapering for Buffalo)
Fri, 9/20-On tap was an easy 30-minute run at 6:10AM. Ran from the Y to CVS and back. Turned around at 2M mark....Total of 4.01M in 29:05. (7:15/mile pace)
Thurs, 9/19-took off (tapering for Buffalo)
Wednesday, September 19, 2018
Skillman
Wed, 9/19-Went to Skillman Park for an easy 30-min run.
Covered 3.70M in 28:07 (7:36/M pace). Started at 8:06, then 7:36, then finished in the low 7:00s.
Tues, 9/18-
Went to the track for...
My 200s were mostly in 35, although the last few were in 34s. Easy-peasy! Walked 100m in 1:30 and jogged 100m in 60 second, for a total rest of 2:30 on this early humid morning.
Mon, 9/17-
Was supposed to do a 45-min run. Ran my 5.75M route from the Y. 42:05 (7:19/M pace). Started at 7:35, then 7:20s..., then finished at 7:00-minute pace.
Covered 3.70M in 28:07 (7:36/M pace). Started at 8:06, then 7:36, then finished in the low 7:00s.
Tues, 9/18-
Went to the track for...
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10 mins warm up – 10 x 200m with 200m walk/jog recovery– 10 min warm down.
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Mon, 9/17-
Was supposed to do a 45-min run. Ran my 5.75M route from the Y. 42:05 (7:19/M pace). Started at 7:35, then 7:20s..., then finished at 7:00-minute pace.
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